Posts tagged: fruits

Friday Fun Facts!




*Depending on how you want to classify it, a watermelon can be considered a fruit or a vegetable.  Like the pepper, tomato, and pumpkin, watermelon is botanically a fruit.

*Watermelon is 92% water.

*The largest one on world record (Guinness Book of World Records) weighed 262 pounds.

*Early explorers used watermelons as canteens.

*Watermelon is thought to have originated in the Kalahari Desert of Africa. The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife.

For more GREAT information and carving ideas click here!


Sugar: How much is too much?


How Much Sugar Can I Eat a Day?

Sugar is a carbohydrate, and you should get about half of your calories from carbohydrates every day. But most of them should be in the form of complex carbohydrates that come from whole grains, fruits and vegetables, and not from added sugars like table sugar, high fructose corn syrup, or honey.
Many people consume more sugar than they realize. It’s important to be aware of how much sugar you consume because our bodies don’t need sugar to function properly. Added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity, thereby reducing heart health.


The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons.


Nutrition - Examples of Typical High-Sugar Beverages (spot)

Foods Containing Added Sugars

The major sources of added sugars are regular soft drinks, sugars, candy, cakes, cookies, pies and fruit drinks (fruitades and fruit punch); dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and other grains (cinnamon toast and honey-nut waffles).

If you think of your daily calorie needs as a budget, you want to “spend” most of your calories on “essentials” to meet your nutrient needs. Use only left over, discretionary calories for “extras” that provide little or no nutritional benefit, such as sugar.

Tips for Reducing Sugar in Your Diet:

Take sugar (white and brown), syrup, honey and molasses off the table — out of sight, out of mind!

  • Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there, or consider using an artificial sweetener.
  • Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.Nutrition - Mixed Fruits (spot)
  • Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
  • When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
  • Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
  • Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
  • Substitute unsweetened applesauce for sugar in recipes (use equal amounts).
  • Try non-nutritive sweeteners such as aspartame, sucralose or saccharin in moderation. Non-nutritive sweeteners may be a way to satisfy your sweet tooth without adding more calories to your diet. The FDA has determined that non-nutritive sweeteners are safe.



Nutrition Basics: What Food is Made of…


The foods we eat contain a mix of nutrients that provide energy and other things our bodies need.

Most of the nutrients in food fall into three major groups:









Starches and sugars that provide the body with most of the energy it needs.

Your body uses this sugar for energy for your cells, tissues and organs.

It stores any extra sugar in your liver and muscles for when it is needed.

Eating fruits, vegetables, whole grain breads and cereals are a

good way to make sure your body gets enough carbohydrates.




A naturally occurring substance found in animal products and some plant products.

Protein is in every living cell in the body.

Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin.

You need to eat protein every day, because your body doesn’t store it the way it stores fats and carbohydrates.

Protein is found in dairy, meats, fish, eggs, beans and nuts.



Fat is the major source of stored energy for the body.

Some foods, including most fruits and vegetables, have almost no fat.

Other foods have plenty of fat.  They include nuts, oils, butter, and meats like beef.

Children need fat in their diets so the brain and nervous system develop correctly.

(That’s why toddlers (ages 0-2yrs old) need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk.)

Dietary fat helps a kid’s body grow and develop like it should. Fats fuel the body and help absorb some vitamins. They also are the building blocks of hormones and they insulate nervous system tissue in the body.

You should get most of your fat from lean meats, fish, and heart healthy oils.

Some fat is important for good nutrition, but too much can cause health problems.


Please review the chart below from the American Diabetes Association.

It’s important to eat a variety of foods. It’s all about balance!


This is just the beginning of our Nutrition mini-lessons…all the things we learned in school…but probably don’t remember.

In other posts we will discuss what else is in food:




We hope this is a helpful start!